There’s a certain vegetable that might not be a regular on your plate, but once you discover its health benefits, you’ll likely want to include it more often. As the seasons change, we see an abundance of seasonal produce like pumpkins, spinach, mandarins, and beetroot, all known for their health perks.
However, one often overlooked gem is the artichoke, which enjoys two seasons – autumn and winter. Artichokes are fantastic for those looking to shed some pounds or reduce fluid retention, thanks to their low-calorie count, boasting just 44 calories per 100 grams. Originating from the Cynara genus, this herbaceous plant thrives in temperate climates, with Italy at the forefront of production, followed by Egypt, Spain, Peru, Algeria, and Argentina. You can find artichokes fresh in supermarkets, such as Waitrose selling them for £2, or opt for a more budget-friendly canned version.
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According to levante-emv.com, and as explained by the Spanish Nutrition Foundation (FEN), the edible portion of the vegetable is 36 grams per 100 grams of fresh product however they are an excellent source of nutrients, proteins, fibre, phosphorus, potassium, sterols, and cynarin – the latter of which is great for liver detoxification. Phytosterols, also present in the vegetable, can help reduce “bad” cholesterol levels.
Artichokes provide 20% of the daily recommended intake of phosphorus and are hailed for their nutritional value. A single serving contains 44 calories, 2.3 grams of protein, 7.5 grams of carbohydrates, 2 grams of fibre and 88.1 grams of water. It also contains 45 milligrams of calcium, 1.5 milligrams of iron, 1 milligram of iodine, 47 milligrams of sodium, 430 milligrams of potassium, and 130 milligrams of phosphorus. Vitamins B6, B12, C, A, D, and E are also present.
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The Spanish Nutrition Foundation has highlighted that while it’s a low-calorie food, it’s not a magic weight loss cure. Experts suggest that any weight loss may be due to its filling nature and diuretic effects, which help prevent fluid retention – often the cause of bloating and under-eye bags. In addition to weight loss, a study published in the scientific journal, Nutrients, suggesting eating it can help manage cholesterol levels, helping to prevent diseases which can lead to obesity or cardiovascular disease.
And in good news for skincare enthusiasts, it can also delay and combat signs of skin ageing, thanks to high potassium levels combined with sodium, calcium and vitamin A properties, preventing early cell ageing. In fact, artichoke extract is a common ingredient in skincare products.